BODY WEIGHT
Milk is considered to be a nutritious component of a healthy balanced diet. The term ‘full cream’ makes many people think that milk is high in fat. However, full-cream milk is standardised to have approximately 3.4% fat, with low-fat typically having 1.5% and fat-free milk less than 1% fat.
Milk is considered to be a nutritious component of a healthy, balanced diet. In fact, research indicates that the mix of nutrients, especially calcium and protein, found in dairy products and the unique way they interact (called the dairy matrix), may have an important role in weight management. As dairy products naturally contain calcium, protein and other essential nutrients, consuming two to three servings daily can contribute not only to weight management but also the overall nutritional quality of the diet.
Dairy foods such as milk, yoghurt and cheese are good sources of calcium and rich in high-quality protein. Calcium has a role in normal muscle function, while protein contributes to muscle growth and maintenance. Proteins are made up of building blocks called amino acids, with an amino acid called leucine being one of the most effective at stimulating muscle growth and repair. Whey protein, as found in milk and which is most often the ingredient in muscle-building supplements, is rich in leucine, Dairy foods are also recognised as versatile and convenient foods, which can be enjoyed as snacks or be incorporated in meals during cooking and baking. This makes it easy to include good-quality protein in the diet regularly, which is recommended to supply the constant amounts needed by active muscles throughout the day.
The myth that milk is fattening and leads to weight gain often makes it one of the first foods to be cut from the diet in a weight loss programme. However, the opposite is true: a diet rich in milk and dairy and which provides sufficient calcium, allows the reduction in body fat and promotes weight loss. The weight loss potential of milk is tied to the enhanced nutritional quality of a dairy-rich diet. Low-fat and fat-free dairy products such as milk or yoghurt deliver positive results in a controlled-energy diet.
Remember that weight loss is a function of your body’s energy balance: to lose weight, your body must use more energy than it takes in. A negative balance can be achieved by increasing physical activity through exercise, so that energy use exceeds intake. It is therefore important to include nutrient-rich foods in the diet without increasing the total energy intake. The kilojoule (kJ) value of a food is merely an indication of the energy content.
The secret of dairy’s contribution to weight loss is its naturally high calcium and protein content. Research has shown that the combination of nutrients in dairy, especially calcium and protein, promotes weight loss and maintenance owing to the impact on energy metabolism. In addition, the combination of good-quality protein and slow-releasing carbohydrates contribute to sustained energy and satiety. These factors help to keep you feeling fuller for longer and so prevent unnecessary snacking. Furthermore, a diet rich in calcium suppresses the influx of calcium into fat cells, which, in turn, stimulates the breakdown of fat and inhibits fat storage.
Including low-fat and fat-free dairy products as part of an energy-restricted diet can yield positive results in weight management. In addition, dairy provides a valuable source of nutrients important for healthy blood and nervous systems, sight, muscle function, healthy skin, controlled energy levels and even the growth and maintenance of the body as a whole. Reduction or exclusion of dairy products may lead to a nutrient deficiency that could hinder optimal health.